I walked into Crossfit this morning expecting us to do our benchmark for the month — Crossfit Total.
It was not to be. Next week we’ll do it. Today an AMRAP awaited us and a skill session with one of the exercises in it.
AMRAP 12 minutes
6 Sumo deadlift high pulls (M 135# / W 95#)
We were apparently supposed to work on kettlebell snatches as part of the skill session, but Zach decided he’d rather have us work on SDLHP. He said he’s seen some really bad form and wanted us to get it right.
After working with the PVC pipe, we loaded up some bars for the following:
While I would have loved to go heavy, I went pretty conservative on the weight.
I was all set to do 65# for the WOD, but in the middle of my first round, I realized it was too heavy to maintain for 6 reps through that many rounds. I dropped back to 55#.
As much as I dislike knee raises (my substitution for toes-to-bar), I’m really glad we did them, because they’re a great ab workout for me. I don’t have many options right now, so knee raises will do.
I felt strong throughout the WOD and finished 8 rounds + 10 squats.
Here’s a couple of home WODs we did over the holiday weekend:
200m Farmer’s walk (20# dumbbells)
15 Thrusters (20# DBs)
15 ring rows
This one looked easy, but it was DECEPTIVE. Time: 19:56
Monday: (Andy’s workout from Saturday, sorta)
10 deadlifts (65# barbell — LOVE it)
100 rope swings